The Thang # 1:

Prosciutto steps in to take the following 15 (really it ended up being 17) minutes

The PAX were instructed to partner up. While on the wall, perform a balls-to-the-wall while your partner does an out-and-back.

After both PAX have completed the BTTW, all PAX were instructed to form a line and get in plank position.

After all PAX were in plank the end PAX performs box jumps over the planking PAX until the end. Then, the next PAX rotates in and box jumps, and so on and so on. Repeat this 3x.

Next, all PAX were instructed to form a circle for a merkin wave; naturally, to “twelb” (in memory of Mr. Clean and all north Georgians everywhere).

Still in plank position, we performed grave diggers on both sides/arms.

PAX were instructed to move to the bathroom for wall sits in between 12 IC of:

Wall Sit x 12 IC

Muhammad Ali x 12 IC

Joe Frasier x 12 IC

Move to the rock pile, make a rock selection and circle up for some round robin of low curl, mid-curl, full curl. Repeated this 5 times x 10 reps each. Each of the PAX except Picasso were instructed to move. Per his misunderstanding of the rock selection process, he lifted the largest rock 3 of the 5 rounds; as “penance”.

Moleskin

Be intentional about your brothers — Angus said he’s had some conviction about how surface level the relationships can become as we come and go from the gloom. It requires every PAX actively working to better know their brothers. Connect with 1 to 3 PAX, get to know them better, and work to holding each other accountable.

Post navigation

Search

Search for:

What is F3?

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

F3 workouts:
+ Are free of charge
+ Are open to all men
+ Are held outdoors, rain or shine, heat or cold
+ Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
+ End with a Circle of Trust